9-20-25

The Basics: How Much Is Enough? For overall metabolic health, you’ve got two options: - 150 minutes/week of moderate activity, or - 75 minutes/week of vigorous activity

If your goal is meaningful weight loss or maintaining weight after weight loss, the bar’s a bit higher: - 250+ minutes/week of moderate activity, or - 150+ minutes/week of vigorous activity

I could list examples of activities that typically fall into these categories — but here’s the thing: As you get more fit, your body becomes more efficient. That means the same activity that used to feel intense might start feeling easier over time. What was once considered “vigorous” might shift into “moderate” because your heart doesn’t have to work as hard, your breathing stays steadier, and your recovery gets faster. And here’s the fun part: you don’t need a complete overhaul to bring the intensity back. A subtle change — like adding flippers in the pool or walking on an incline — can gently nudge your movement back into the vigorous zone. Your body notices.

How Do You Know If It’s Moderate or Vigorous? Here are two simple ways to check in with your body:

1️⃣ The Talk Test - (super easy option)

If you can speak comfortably but cannot sing, you’re in the moderate zone.

If you can barely get out a full sentence without gasping, that’s vigorous.

2️⃣ Heart Rate Zones - To estimate your max: 220 minus your age

Moderate intensity = 64–74% of your max heart rate -

Vigorous intensity = 77% or more

Bottom Line: choose activities you ENJOY so its sustainable.

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